Warm Up
2 min row + 2 min air bike + 2 min ski erg
then 2 sets
10 scapula rolls
10 deck squats with plate 5/10kg
5 inch worm with push up
5+5 single leg db clean&jerk
5 wall squat
5 tempo barbell ohs

then build to workout weights and test 1 time through:
5 c2b/pull upps + 5 wall ball shots
5 ohs + 4 bar facing burpees
5 c&j + 4 toes to bars

Metcon
3x10 min emom / 3 min rest bwn

Part 1
Odd : 5-10 c2b or Pull ups + 8-10 wall ball shots
Even : 12/15 calories rowing (or max cals in 50s)

Part 2
Odd : 5-7 OHS @30/42.5kg + 4-6 bar facing burpees
Even : 10/12 calories air bike or max cals in 50s)

Part 3
Odd : 5-7 Power clean&jerks @30/42.5kg + 4-6 toes to bars
Even : 10/12 calories ski or max calories in 50s)

Cool down 5-10 min light cardio
tee pientä yleisvenyttelyä / verryttelyä treenin jälkeen jotta olotila hyvä.